As the school year kicks into gear all around Central PA, parents and educators are increasingly focused on how to help kids stay healthy — both mentally and physically. With busy schedules, it can be challenging to ensure children are getting the right nutrition and exercise. But with a few simple tips and tricks, you can help your child maintain a healthy lifestyle throughout the entire school year.
Balanced Nutrition: Fueling the Mind and Body
Good nutrition is absolutely the key to keeping kids energized and focused during school hours. Ensuring they get a balanced diet doesn’t have to be overly complicated. Our biggest easy-to-implement tips:
Start with a Balanced Breakfast
A nutritious breakfast sets the tone for the day. We always recommend incorporating protein in every meal, but especially breakfast. Whether it’s eggs or chicken sausage (which is delicious in the air fryer), do you best to make sure they have something they like that will sustain them to lunch. One of our favorite go-tos is a smoothie packed with spinach, yogurt, bananas, and protein powder. (We have recommendations, of course!)
Smart Snacking
Encourage kids to snack smart by providing options like nuts, yogurt, apples, or a low sugar protein bar with minimal ingredients. These snacks will keep their energy levels up without the sugar crash that comes from more processed foods.
Stay Hydrated
Water is essential for keeping kids alert and energized. Send your child to school with a refillable water bottle (it doesn’t have to have a Stanley – we promise!) and encourage them to drink regularly. Water breaks also encourage bathroom breaks, which helps them stretch their legs a little more during the day.
From our friend Stacy in Harrisburg, PA:
"My son, who attends Linglestown Elementary School, started bringing homemade trail mix for his snack, and I’ve noticed a big difference in his energy levels after school. He’s more focused and less cranky—such a simple change made all the difference!"
Fun and Easy Exercises: Keeping Kids Active
Physical activity is just as important as good nutrition. Encouraging your child to stay active not only helps them maintain a healthy weight but also improves concentration and reduces stress. **The best way for a kid to be active is for you to be active with them! Don’t just encourage. Lead by example.**
Here are a few simple exercises and activities that are easy to incorporate into a busy school day:
Morning Stretches
Starting the day with a quick stretch and some light yoga can help kids wake up and get ready for the day. Simple stretches like reaching for the sky, touching their toes, or doing a few jumping jacks can get the blood flowing.
After-School Playtime
Encourage outdoor play after school. You go, too! Whether it’s riding a bike, playing tag with friends, or simply running around in the yard, physical activity after a long day of sitting in class is crucial. It’s also a lot of fun!
Weekend Activities
Make physical activity a family affair on weekends. Go for a hike, walk around Kipona or another outdoor festival, or try a family yoga session. There are so many fun things in and around Central PA – from bike trails to mountain overlooks – that there is always something new to see and do. Just remember sunscreen and snacks!
From our client Emily in Mechanicsburg, PA:
"My daughter goes to Sporting Hill Elementary, and we started doing yoga together every morning before she catches the bus. Not only does it get her moving, but she’s also more excited to go to school. It’s been a great way to keep her active and engaged!"
Consistency is Key: Creating Healthy Habits
Helping kids stay healthy in school isn’t just about what they do in the moment — it’s about creating long-lasting habits. Consistency is key. Here are some tips for establishing and maintaining these healthy habits:
Lead by Example
Kids are more likely to follow healthy habits if they see their parents doing the same. Make nutrition and exercise a family priority – especially a priority for you!
Make it Fun
Healthy habits don’t have to be boring. Get creative with meals, make exercise a game, and celebrate successes along the way.
Involve Them in the Process
Let your child help with meal prep or decide what physical activities they want to be involved in. When kids get to make the choices, they’re more likely to be excited about what they’re eating or the activities they’re doing.
Small Changes, Big Results
By focusing on balanced nutrition and making exercise fun and accessible, you can help your child stay healthy throughout the school year. Whether it’s a simple change in their diet or adding short bursts of physical activity to their day, these small steps can make a big difference in your child’s overall well-being. And remember, you’re not alone! Many other parents in our community are finding success with these strategies, too.
Healthy kids are happy kids, and with the right tools, you can help your child thrive both in and out of the classroom.
If you’re looking for more personalized guidance, we would love to speak with you. Send us a message on our contact page.
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